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Workouts

Day 18/360: Wolf Brigade Subversive Fitness

A brutal Turkish get up session awaits you today before rest day.

Greg Walsh

Written by Greg Walsh Last updated on January 28, 2017

18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately.

Then, as quickly as possible, 3 rounds of:

18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3)

Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately.

Then, as quickly as possible, 3 rounds of:

3 Sled drag (20 yd. each @ BW)
9 Goblet squat @ 55lb. W, 70lb. M
12 Straight jump

There is no designated rest- if needed, keep it short and specific (3-5 breaths). Position and range of motion govern weight in squat- if designated weight breaks either, adjust one interval down and continue safely.

1 minute rest. And then, for max calories:

One minute Airdyne sprint

Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from last week; Matching effort should go without saying.

And finally:

3 minutes Airdyne (Arms only)
18 3/1000 Bodyweight row

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.

Greg Walsh

About Greg Walsh

Greg Walsh is a product of counter-culture, and remains immersed in it to this day. The discovery of BMX bike riding and hardcore music in early adolescence opened a door of questioning and critical-thinking that has paved the way for everything since. Action sports, hardcore music, martial arts, and strength and conditioning have all proven to be lifesavers, not simply pastimes, and contributing to each in the best ways humanly possible is Greg’s daily mission.

Wolf Brigade is headquartered in Rochester, New York, and is the product of Greg's lengthy training experience and varied physical backgrounds. Their website chronicles and details daily training, and contains hundreds of videos, pictures, quotes, and pieces of writing. Greg’s non-fitness writing website, War of Attrition, accepts subscribers and his first novel, Theft of the Age, will be available everywhere in the fall of 2015.

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